CrossFit FC East – L.I.F.E.

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Warm-up

:30 Bike Erg or Air Bike

1 Inchworm

2 Bird Dogs r/l

3 Alt. V- ups r/l

4 PVC Pass throughs/Around World r/l

5 sec. Hang from Rig

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

15/12 Cal Bike Erg (or 12/10 Air Bike)

9 Strict Pull Ups (or Ring Rows)

6 Sandbag Over Shoulder

Accessory

Cool Down-2:00 Slow Bike or Walk

Lacrosse Ball – shoulders and lats

World’s Greatest Stretch 4X r/l

Cat Cows

Standing Quad Stretch